Maple sugar vs. Plantain raw — In-Depth Nutrition Comparison
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What are the differences between maple sugar and plantain raw?
- Maple sugar is higher in zinc, iron, and calcium, yet plantain raw is higher in vitamin B6, vitamin A, vitamin C, fiber, potassium, and folate.
- Maple sugar's daily need coverage for zinc is 54% more.
- Maple sugar has 30 times more calcium than plantain raw. While maple sugar has 90mg of calcium, plantain raw has only 3mg.
- The glycemic index of plantain raw is lower.
We used Sugars, maple and Plantains, raw types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +2900% |
| Contains more IronIron | +168.3% |
| Contains more CopperCopper | +22.2% |
| Contains more ZincZinc | +4228.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +94.7% |
| Contains more PotassiumPotassium | +82.1% |
| Contains more PhosphorusPhosphorus | +1033.3% |
| Contains less SodiumSodium | -63.6% |
| Contains more SeleniumSelenium | +87.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +477.8% |
| Contains more Vitamin B2Vitamin B2 | +315.4% |
| Contains more Vitamin B3Vitamin B3 | +1615% |
| Contains more Vitamin B5Vitamin B5 | +441.7% |
| Contains more Vitamin B6Vitamin B6 | +9866.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +542.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
| Contains more CarbsCarbs | +185% |
| Contains more ProteinProtein | +1200% |
| Contains more FatsFats | +85% |
| Contains more WaterWater | +716% |
| Contains more OtherOther | +45% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
Saturated fat:
Sat. Fat
0.143 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.069 g
| Contains less Sat. FatSaturated fat | -74.8% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +44.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.422mg | 192% | |
| Zinc | 6.06mg | 0.14mg | 54% |
| Vitamin B6 | 0.003mg | 0.299mg | 23% |
| Vitamin C | 0mg | 18.4mg | 20% |
| Carbs | 90.9g | 31.89g | 20% |
| Iron | 1.61mg | 0.6mg | 13% |
| Calories | 354kcal | 122kcal | 12% |
| Calcium | 90mg | 3mg | 9% |
| Fiber | 0g | 2.3g | 9% |
| Potassium | 274mg | 499mg | 7% |
| Vitamin A | 0µg | 56µg | 6% |
| Folate | 0µg | 22µg | 6% |
| Vitamin B5 | 0.048mg | 0.26mg | 4% |
| Vitamin B3 | 0.04mg | 0.686mg | 4% |
| Vitamin B1 | 0.009mg | 0.052mg | 4% |
| Magnesium | 19mg | 37mg | 4% |
| Phosphorus | 3mg | 34mg | 4% |
| Vitamin B2 | 0.013mg | 0.054mg | 3% |
| Choline | 2.1mg | 13.5mg | 2% |
| Copper | 0.099mg | 0.081mg | 2% |
| Protein | 0.1g | 1.3g | 2% |
| Vitamin E | 0mg | 0.14mg | 1% |
| Selenium | 0.8µg | 1.5µg | 1% |
| Vitamin K | 0µg | 0.7µg | 1% |
| Fats | 0.2g | 0.37g | 0% |
| Net carbs | 90.9g | 29.59g | N/A |
| Sugar | 84.87g | 15g | N/A |
| Sodium | 11mg | 4mg | 0% |
| Saturated fat | 0.036g | 0.143g | 0% |
| Monounsaturated fat | 0.064g | 0.032g | 0% |
| Polyunsaturated fat | 0.1g | 0.069g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.036mg | 0% | |
| Leucine | 0.059mg | 0% | |
| Lysine | 0.06mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.046mg | 0% | |
| Histidine | 0.064mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
18%
Minerals Daily Need Coverage Score
91%
15%
Comparison summary
Which food is lower in Sugar?
Plantain raw is lower in Sugar (difference - 69.87g)
Which food contains less Sodium?
Plantain raw contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Plantain raw is lower in glycemic index (difference - 26)
Which food is cheaper?
Plantain raw is cheaper (difference - $4)
Which food is richer in vitamins?
Plantain raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple sugar is lower in Saturated fat (difference - 0.107g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.